Last Week At LightHouse 0830

PRs, Milestones, and More during the week of August 30th.

PRs

Let’s talk about PRs!

We had 14 ladies get a PR on their 5 Rep Strict Press. We had 23 ladies PR on their 5 Rep Back Squat and 13 PR on their Bench Press!

Melissa lifted 70 lbs on her Strict Press, great job! Congratulations to Ema King for lifting 157.5 lbs on her Back squat! Lastly, Claire benched a total of 4,830 lbs, so crazy!!! Congratulations girls! According to the internet a white rhino weighs around 4,800 pounds, so that was the inspiration for the photo this week.

Milestones

This week’s celebrations!

This past Tuesday it was Eileen’s birthday! Hope you had the best day! Stephanie E and Sarah H have both officially been lifting with LightHouse for a whole year! Keep it up!

I’m not sure of the exact date on this but Erin B has her daughter’s wedding soon!

Congratulations to Lindsey Steciw for the birth of your baby! We hope everything went well and we can’t wait to have you back at LightHouse!

Ask A Question

What do I eat before a workout?

Try to eat something! I know this is more difficult for the morning classes but it’s pretty safe to say that your lifts will go better with some food in you. A piece of fruit or some sort of protein bar is good enough. A hard boiled egg would also be something easy to have ready to go.

I have read lately that fasting in general is not ideal for women. Training fasted can cause hormonal stress and reduced muscle growth.

If you have consumed enough food throughout the day you don’t need to eat before lifting. Just be sure you are eating enough for your activity level, and enough to recover and build muscle. A simple formula for your daily protein amount is your bodyweight in kilograms x 1.2.

Example: 150 pounds = 68 kilograms x 1.2 = 82 grams of protein.

150 / 2.2 = 68.2

68.2 × 1.2 = 81.84

Next week I will add some of our suggestions for quick protein on the go.

To ask a question for next week click here: https://www.l-h-s-c.com/question-form